Navratri Diet To Heal Your Mind Body and Soul

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The Chaitra Navratri are just round the corner and so is the Navratri diet. Celebrated with fasting for nine days, the Navratris herald in a new beginning. As per the Hindu Shastras, fasting is a way to purge and prepare the body to open more avenues for knowledge and get closer to the spiritual truth.

The Navratri fasting is a celebration in India. As we are already preparing ourselves to break away from mundane patterns of our daily lives and waiting for a ritual fast that lasts nine long days, we remind ourselves of being a part of something bigger than our regular lives.

The Navratri fast is unique in its own way and quite so often, it has become a commercial venture with restaurants offering a special Navratri diet or Navratri ‘thali’ for its patrons. As fasting and celebrations go hand in hand, there is that feel of festivity in the air.

Navratri diet

Navratri Diet: Importance

As we need to manage our work lives with our Navratri celebrations, we tend to take shortcuts. Instead of following the rules of fasting during this period, many tend to go without food for long periods of time in a day.

A proper Navratri diet is a part of the Navratri fast. As per the Hindu scriptures, there is a method to be followed when fasting as it is a scientific way to purge impurities from the body and heal the mind. According to the ancient science of Ayurveda, fasting is a way to burn away toxins that accumulate in our bodies with time. As our mind is pried away from indulgence through fasting, it can concentrate better on spirituality.

Image result for navratri chaitra thali

Benefits of Navratri Fasting:

In the modern day world, fasting for short duration, as stipulated in Ayurveda, finds support from the most unlikely of quarters – the scientific community. Scientists have studied the phenomenon and have reiterated the importance of observing fasts in today’s world.

  • Getting Rid of Sodium: Our meals are rigged with salt – from french fries to pickles – we have given ourselves up to salty excesses. Studies across the globe have proven the favourable relationship between increased salt intake and heart disease, hypertension and other health problems. The Navratri fast puts a stop to salt for the stipulated days and this helps to rid the body of the extra sodium.
  • Lower Blood Pressure: Fasting has been associated with lowering blood pressure. Intermittent fasting allows the body to move out of its normal pace and start on a more relaxed path. The Navratri Diet is ideal to reduce blood pressure.
  • Removes Toxins: During fasting, the body starts to use up the stored glucose and fats for energy thereby eliminating toxins from the body. The fibre content of the Navratri diet further helps in digestion and purging of unwanted chemicals from our bodies.
  • Increases Immunity: As the body goes into fasting mode, it starts to recycle at the cellular level by getting rid of damaged immune cells and regenerating new ones.
  • Rejuvenates the Mind: As the body starts to heal, the mind becomes more steady and removes itself from cravings. A stable mind increases its potential to learn new things and embrace spirituality.

navratri diet

Diet Tips for the Navratris

Abstinence is the key word when it comes to fasting for the Navratris. It does not mean that you have to starve yourself and compromise your health. The Navratri fast is not about punishing yourself but about upliftment.

  • Drink Plenty of Water: Keep yourself hydrated by drinking plenty of plain water during the day. The water will give you a filled feeling apart from aiding in digestion and ridding your body of the toxins. You can also have coconut water, lemon water, green tea or buttermilk.
  • Avoid Fried Foods: The Navratris come with a huge array of delicacies from kuttu (buckwheat) puris to sabudana (sago) pakoras. Avoid fried foods if you are on a fast as it will disrupt your digestion for the coming days.
  • Eat Fruits: Go for fruits when you feel the craving for foods such as desserts. Fruits have natural sugars that are easier to absorb when you are on a fast.
  • Keep Your Day’s Routine: Do not change you routine for the day for the fast and continue with your work as usual. Spend as much less time on the couch as possible. However, if your workout routine may have to be toned down to accommodate the Navratri diet.
  • Keep It Simple: It’s okay to celebrate but the key to a happy Navratri is to keep the diet simple. Avoid unhealthy Navratri snacks and opt for samak rice, sabudana mix and kuttu rotis instead. The simpler your Navratri diet is, the better you will feel from within.

navratri diet

Navratri Diet Day Wise Plan

Day 1 Meal Plan

Timing Menu Quantity
E.M (7 :00 A.M) Warm  water 1 Glass(250ml)
B.F (8:30 to 9:30 A.M) Mixed nuts 10 almonds +4 walnut +4 pistachios + 3 anjeer
Double toned milk 1 Glass (250ml)
Snack 1 (11:00 to 12:00 P.M) Coconut water 250 ml approx.
Lunch ( 2:00 to 3:00 P.M) Have 1 glass of warm water 15-20 min before meal
Mixed fruit curd salad 1 big bowl
Snack 2 (4:00 to 6:00 P.M) Green tea 1 cup
Roasted makhana ½ katori
Dinner   (7:30 to 8:00 P.M) Have 1 glass of warm water 15-20 min before meal
Samak kheer with honey or gur 1 Bowl
Snack 3  (9:00 to10:00 P.M) Cinnamon green tea 1 cup

 Day 2 Meal Plan

Timing Menu Quantity
E.M (7 :00 A.M) Warm  water 1 Glass(250ml)
B.F (8:30 to 9:30 A.M) Mixed nuts 10 almonds +4 walnut +4 pistachios + 3 anjeer
Double toned milk 1 Glass (250ml)
Snack 1 (11:00 to 12:00 P.M) Coconut water 250 ml approx.
Lunch ( 2:00 to 3:00 P.M) Have 1 glass of warm water 15-20 min before meal
Potato cucumber curd salad 1 big bowl
Snack 2 (4:00 to 6:00 P.M) Green tea 1 cup
Roasted makhana ½ katori
Dinner (7:30 to 8:00 P.M) Have 1 glass of warm water 15-20 min before meal
Mix fruit Salad 1 Bowl
Snack 3 (9:00 to 10:00 P.M) Cinnamon green tea 1cup

 Day 3 Meal Plan

Timing Menu Quantity
E.M (7 :00 A.M) Warm  water 1 Glass(250ml)
B.F (8:30 to 9:30 A.M) Mixed nuts 10 almonds +4 walnut +4 pistachios + 3 anjeer
Double toned milk 1 Glass (250ml)
Snack 1 (11:00 to 12:00 P.M) Coconut water 250 ml approx.
Lunch ( 2:00 to 3:00 P.M) Have 1 glass of warm water 15-20 min before meal.
Samak pulao Ghia raita Cucumber salad 1 big bowl
Snack 2 (4:00 to 6:00 P.M) Green tea 1 cup
Boiled Sweet Potato Chat ½ Katori
Dinner   (7:30 to 8:00 P.M) Have 1 glass of warm water 15-20 min before meal
Low-fat Paneer Salad 1 Bowl
Snack 3  (9:00 to10:00 P.M) Cinnamon green tea 1 cup

Day 4 Meal Plan

Timing Menu Quantity
E.M (7 :00 A.M) Warm  water 1 Glass(250ml)
B.F (8:30 to 9:30 A.M) Mixed nuts 10 almonds +4 walnut +4 pistachios + 3 anjeer
Double toned milk 1 Glass (250ml)
Snack 1 (11:00 to 12:00 P.M) Coconut water 250 ml approx.
Lunch ( 2:00 to 3:00 P.M) Have 1 glass of warm water 15-20 min before meal
Sabudana Khichdri 1 big bowl
Snack 2 (4:00 to 6:00 P.M) Green tea 1 cup
Roasted makhana + Peanuts ½ Katori
Dinner (7:30 to 8:00 P.M) Have 1 glass of warm water 15-20 min before meal
Fruit Shake 1 tall glass
Snack 3 (9:00 to10:00 P.M) Cinnamon green tea 1 cup

Day 5 Meal Plan

Timing Menu Quantity
E.M (7 :00 A.M) Warm  water 1 Glass(250ml)
B.F (8:30 to 9:30 A.M) Mixed nuts 10 almonds +4 walnut +4 pistachios + 3 anjeer
Double toned milk 1 Glass (250ml)
Snack 1 (11:00 to 12:00 P.M) Coconut water 250 ml approx.
Lunch ( 2:00 to 3:00 P.M) Have 1 glass of warm water 15-20 min before meal
Kuttu ki poori
Aloo ki subzi, Cucumber salad
2
1 katori
Snack 2 (4:00 to 6:00 P.M) Green tea 1 cup
Roasted makhana ½ katori
Dinner (7:30 to 8:00 P.M) Have 1 glass of warm water 15-20 min before meal.
Pumpkin Soup 1 Bowl
Snack 3 (9:00 to10:00 P.M) Cinnamon green tea 1 cup

Day 6 Meal Plan

Timing Menu Quantity
E.M (7 :00 A.M) Warm  water 1 Glass(250ml)
B.F (8:30 to 9:30 A.M) Mixed nuts 10 almonds +4 walnut +4 pistachios + 3 anjeer
Double toned milk 1 Glass (250ml)
Snack 1 (11:00 to 12:00 P.M) Coconut water 250 ml approx.
Lunch ( 2:00 to 3:00 P.M) Have 1 glass of warm water 15-20 min before meal
Boiled potato and paneer tikki
Fruit curd
2, 1 big bowl
Snack 2 (4:00 to 6:00 P.M) Green tea 1 cup
Roasted makhana ½ katori
Dinner (7:30 to 8:00 P.M) Have 1 glass of warm water 15-20 min before meal
Samak kheer with honey or gur 1 Bowl
Snack 3 (9:00 to10:00 P.M) Cinnamon green tea 1cup

Day 7 Meal Plan

Timing Menu Quantity
E.M (7 :00 A.M) Warm  water 1 Glass(250ml)
B.F (8:30 to 9:30 A.M) Mixed nuts 10 almonds +4 walnut +4 pistachios + 3 anjeer
Double toned milk 1 Glass (250ml)
Snack 1 (11:00 to 12:00P.M) Coconut water 250 ml approx.
Lunch ( 2:00 to 3:00 P.M) Have 1 glass of warm water 15-20 min before meal
Singhare ki roti
Ghia ki subzi
Curd
2
1 katori
1 katori
Snack 2 (4:00 to 6:00 P.M) Green tea 1 cup
Roasted makhana ½ katori
Dinner (7:30 to 8:00 P.M) Have 1 glass of warm water 15-20 min before meal.
Carrot kheer/ apple kheer 1 Bowl
Snack 3 (9:00 to10:00P.M) Cinnamon green tea 1 cup

Day 8 Meal Plan

Timing Menu Quantity
E.M (7 :00 A.M) Warm  water 1 Glass(250ml)
B.F (8:30 to 9:30 A.M) Mixed nuts 10 almonds +4 walnut +4 pistachios + 3 anjeer
Double toned milk 1 Glass (250ml)
Snack 1 (11:00 to 12:00 P.M) Coconut water 250 ml approx.
Lunch ( 2:00 to 3:00 P.M) Have 1 glass of warm water 15-20 min before meal.
Paneer samak pulao
curd
1 big bowl
1 katori
Snack 2 (4:00 to 6:00 P.M) Green tea 1 cup
Roasted makhana ½ katori
Dinner (7:30 to 8:00 P.M) Have 1 glass of warm water 15-20 min before meal
Watermelon crush with mint 1 tall glass
Snack 3 (9:00 to10:00 P.M) Cinnamon green tea 1 cup

Day 9 Meal Plan

Timing Menu Quantity
E.M (7:00 A.M) Warm  water 1 Glass(250ml)
B.F (8:30 to 9:30 A.M) Mixed nuts 10 almonds +4 walnut +4 pistachios + 3 anjeer
Double toned milk 1 Glass (250ml)
Snack 1 (11:00 to 12:00 P.M) Coconut water 250 ml approx.
Lunch (2:00 to 3:00 P.M) Have 1 glass of warm water 15-20 min before meal
Poori
Halwa
Kala chana
Cucumber salad
2-3
½ katori
1 katori
1 katori
Snack 2 (4:00 to 6:00 P.M) Green tea 1 cup
Roasted makhana ½ katori
Dinner (7:30 to 8:00 P.M) Have 1 glass of warm water 15-20 min before meal
Pumpkin Soup 1 Bowl
Snack 3 (9:00 to10:00 P.M) Cinnamon green tea 1 cup

Here is the complete diet plan in PDF document.

Remember that the Navratris are a time for healing and rejuvenating your mind, soul, and body. Practice spirituality, eat simple foods and stay at peace with your surroundings.


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